As a vegan, you might sometimes worry about whether or not you're getting enough nutrients from your diet. Or maybe you’ve just started a vegan lifestyle and don’t know how to achieve all the nutritional value you require. A diet rich in vitamins and minerals can help you feel good, have more energy, and fight illness. Here are some vegan-friendly foods that provide great benefits.
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Blueberries
Their bright, rich color means these berries are filled with healthy nutrients. One of the important ones is a mineral called manganese. It helps bones develop and maintains healthy blood sugar levels.
Quinoa
This seed is a complete protein, meaning it’s packed with all the amino acids the body requires to be healthy.
Steel-cut Oats
If you’re not eating meat products, it has been said you should consume at least five servings of grains a day, which can include bread, wheat, oats, and barley. Oats are a good source of must-have minerals such as magnesium and selenium.
Coconut Oil
This can be a great oil to cook with, such as when frying pancakes, but only once in a while since coconut oil is high in saturated fats. It does have some health benefits, though—it contains lauric acid, a medium-chain triglyceride that can increase good cholesterol levels in the body. It’s also easy for the body to digest medium-chain triglycerides and transform them into energy, so coconut oil could be beneficial if you follow an active lifestyle.
Kale
Just because you’re giving dairy a miss, it doesn’t mean there aren’t great vegan sources of calcium. One of them is kale! This leafy green vegetable contains calcium that is easily absorbed by the body, so make sure you add it to your salads.
Cocoa
Eating just one to two ounces of dark chocolate every day can lower your blood pressure.Cocoa is usually vegan, and dark chocolate vegan options are widely available.
Sweet Potato
They’re delicious in a variety of dishes and contain many essential nutrients, such as Vitamin B6, Vitamin C, and potassium which keeps your blood pressure levels healthy.
Olive Oil
We always hear about omega-3s, but what about omega-6s? Olive oil contains omega-6 acids, which can be beneficial for health conditions such as diabetic neuropathy.
Avocado
These fruit contain glutathione, an antioxidant that protects the body against free radical damage. It can also improve your hair and skin.
Chia Seeds
They contain a variety of nutrients, with one of them being fiber. This helps keep you feeling satisfied longer while ensuring a healthier colon.
Cauliflower
Cauliflower contains glucosinolates, a compound that contains sulfur, which is only found in cruciferous vegetables. These compounds can lower your risk of diseases such as cancer.
Tea
Green tea can be a great way to get more epigallocatechin-3-gallate (EGCG), which reduces your risk for cardiovascular disease, strokes, high blood pressure, and certain cancers. You can even use green tea as a cooking marinade to replace butter.
Pumpkin
Pumpkin, including its seeds, contains high amounts of zinc you need for various bodily functions, such as maintaining immune function.
Flaxseed
These seeds are a powerhouse of nutrients, and are especially beneficial to vegans because they provide omega-3 fatty acids such as alpha-linolenic acid that maintains a healthy heart.
Acai Juice
Keep your mind healthy with acai berries. This juice is rich in antioxidants that preserve strong cognitive function.
Walnuts
Protein is a nutrient vegans and vegetarians might lack, so you want to ensure you consume more protein-packed foods such as legumes, beans, and nuts. Walnuts contain the equivalent amount of protein as one cup of rice.
Spinach
This leafy green is really a powerful vegan food to add to your eating plan. It contains a lot of iron, which you might lack since you’re not consuming meat products. However, since it’s high in oxalic acid, which can inhibit the body’s absorption of nutrients, consume Vitamin C rich foods to gain more of its nutrient value.
With these superfoods enriching your plate and life, you can ensure you’re getting all the nutrients you need for a healthy mind and body.
